Eating Out: Simple Tricks for Healthier Meals
Going out to restaurants is fun, enjoyable and a normal part of life, but there is no denying restaurant dishes often have higher calories than meals you make at home.If you are eating out more frequently or you’ve noticed that meals out may be impacting your weight loss, here are some tips and tricks to lower the calories restaurant meals and make your dining experience as stress-free as possible:
BEFORE YOU GO:
- Look at the menu: Plan what you’re going to eat before arriving. Choosing your order in advance can reduce stress and minimize temptation, when you first sit down.Many restaurants have their menus posted on their website or social media accounts. Try to pick meals with a balance of lean protein, vegetables, and whole grains. Examples include salmon with a vegetable medley, steak with an arugula and grain salad, Buddha bowls, fajitas, salad with protein, or shrimp ceviche.
- Tactical snacking: Experiment with a protein and/or fiber rich snack an hour or two before going to the restaurant, such as Greek yogurt with fruit or a handful of nuts. If you arrive hungry, it might make ordering what you planned more challenging and increase temptation to snack on the breadbasket.
ORDER SMART:
- Think about your drink: Having several alcoholic or sugary drinks can significantly increase your calorie intake. Opt for water, sparkling water, or diet soda while waiting for your food. If you want an alcoholic drink, choose soda water-based cocktails like vodka soda, a glass of wine, or a beer. You can also ask for 'light simple syrup' in cocktails like margaritas and mojitos. Also, be aware that alcohol can make food seem more appealing, potentially leading to overeating.
- Order soup or salad first: Consider starting with a small salad or bowl of soup. These lower-calorie, high-volume dishes can help you feel satisfied sooner.
- Share: Share an appetizer, entrée, or dessert with your dining companion. This reduces the calories you consume, may prevent you from feeling overly full, and adds variety to your meal
- Modify your meal: Many restaurants are open to swaps and substitutions. Consider these lower-calorie swaps:
- Replace cream sauce with a tomato-based sauce
- Swap fries for a baked potato or vegetable side dish
- Ask for dressings and sauces on the side
- Request your protein be grilled or sautéed instead of fried.
PORTION CONTROL:
- Restaurant portions are often much larger than what you would serve at home. Eat until you are satisfied and take the rest home. If you’re tempted by food left on your plate, ask your server for a takeout container as soon as your meal arrives. This reduces the temptation to eat more than planned and provides you with leftovers for the next day
TRACKING:
- Nutrition values on menus can be helpful but take them with caution as restaurants often underestimate calorie counts.To track restaurant meals we suggest the following tips depending on where you are eating:
- Fast food: fast food portions are standardized in each outlet, calories printed on a menu are usually accurate.
- Chain Restaurant: If you are eating at a chain restaurant then add 20% to the posted nutrition information
- Restaurant: Add 40 percent to non-posted calorie counts for meals at restaurants since studies have shown that restaurants often undervalue the actual calorie content of their foods).
You can pick and choose which strategies above make the most sense for your restaurant experience or occasion. It’s important to remember that having an indulgent meal occasionally won't impact your health or weight. Enjoying food with family and friends during special occasions and outings is an important part of life!
If you have any questions, ideas, or thoughts about navigating eating out at restaurants or want to explore this topic in further detail, connect with your Registered Dietitian.